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WORKOUT TYPOLOGY—-> part 1: introduction (how to get good at everything)

8 Sep

The purpose of this series of articles is to explain the various areas of development an individual should consider when creating a balanced fitness program. Programs designed in this way allow for growth in several areas as opposed to sticking with one domain.

 In future posts each category will be examined individually, the overall objective is for you to be able to create a balanced program for yourself with a lifetime of improvement.

 

I break this down into four categories

  1.  Bodyweight Movement
  2. Weightlifting Movements
  3.  Metabolic Conditioning
  4. Mobility/Flexibility

 

 Bodyweight Movements: the ability to move ones body-weight through resistance is very important for real life strength. Push ups, pull ups, air squats, burpees, handstands the list is endless.

 

Weightlifting Movements: learning to perform compound lifts such as the Squat, Deadlift and Power Clean are essential. The combination of Power-Lifting and Olympic Movements provide an invaluable tool for growth.

 

Metabolic Conditioning: all the skill in the world will be useless if you are too tired to perform. Pushing yourself through tough workouts will not only develop your gas tank, it can also build unbreakable mental toughness that flows out into your everyday life.

 

Mobility/Flexibility: the most important but often overlooked area. Setting aside time to warm up and cool down is demanded if you are truly committed to your improvement. No excuses.

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WORKOUT TYPOLOGY—-> part 2: the system (how many ways can a human move?)

16 Jul

I came across this system when reading Men’s Health “Power Training” book (see picture below)… it breaks down the body into planes of movement… this system works as a great reference when planning workouts. The book also breaks exercises down into Bi-Lateral (2 arms at a time) example= bench press and Uni-Lateral (1 arm at a time) example= Dumbbell Chest Press

You can program workouts however you like but some popular methods are…

Push/Pull

  • Workout A (bi-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability
  • Workout B (uni-lateral):  Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational
  • Workout C (uni-lateral): Explosive/Knee Dom/Horizontal Push/Vertical Push/Stability
  • Workout D  (bi-lateral):  Explosive/Hip Dom/Horizontal Pull/Vertical Pull/Roational

Full Body

  • Workout A (bi-lateral): Include one movement from each category
  • Workout B (uni-lateral): Include one movement from each category

EXAMPLES

Explosive: Power Clean/Jump Shrug/Snatch/Squat Jump

Knee Dominant:  Back & Front Squat/ Deadlift

Hip Dominant:  Stiff Leg Deadlift/ Back Extension

Horizontal Pull:  Barbell Row/ Dumbbell Row

Horizontal Push:   Bench Press/ Dumbbell Chest Press

Vertical Pull: Weighted or Plyo Pull Up/ Pull Up

Vertical Push: Overhead Press/Dumbbell  Overhead Press

Rotational: Russian Twist/Bicycle Crunch

Stability: Plank

 

Note: all of these movements can be performed both bi-laterally (2 arms) or uni-laterally (1 arm)

WORKOUT TYPOLOGY—-> part 1: introduction (how to get good at everything)

16 Jul

The purpose of this series of articles is to explain the various areas of development an individual should consider when creating a balanced fitness program. Programs designed in this way allow for growth in several areas as opposed to sticking with one domain.

 In future posts each category will be examined individually, the overall objective is for you to be able to create a balanced program for yourself with a lifetime of improvement.

 

I break this down into four categories

  1.  Bodyweight Movement
  2. Weightlifting Movements
  3.  Metabolic Conditioning
  4. Mobility/Flexibility

 

 Bodyweight Movements: the ability to move ones body-weight through resistance is very important for real life strength. Push ups, pull ups, air squats, burpees, handstands the list is endless.

 

Weightlifting Movements: learning to perform compound lifts such as the Squat, Deadlift and Power Clean are essential. The combination of Power-Lifting and Olympic Movements provide an invaluable tool for growth.

 

Metabolic Conditioning: all the skill in the world will be useless if you are too tired to perform. Pushing yourself through tough workouts will not only develop your gas tank, it can also build unbreakable mental toughness that flows out into your everyday life.

 

Mobility/Flexibility: the most important but often overlooked area. Setting aside time to warm up and cool down is demanded if you are truly committed to your improvement. No excuses.

 

Working out with a goal in mind–> HOW TO

11 Jul

If you are going somewhere by car you would be wise to have a destination before you start your travel…. workouts are much similar.

 

Two ways that I like to categorize my workouts are

  1. Task Priority
  2. Time Priority

 

TASK PRIORITY:

Set a particular task that must be accomplished regardless of how long it takes. This is a fantastic tool to use if you don’t have a stop watch.

 

Example:

10 reps x 135 LB Deadlift

10 reps x Burpee

*Complete 5 rounds total

 

Time Priority:

Set a particular time and perform as many rounds as possible of the set exercises.

 

Example:(Crossfit Cindy)

5 Pull-Ups

10 Push-Ups

15 Air Squats

*As many rounds as possible in 15 minutes

 

 

WORKOUT TYPOLOGY—-> part 2: the system (how many ways can a human move?)

17 May

I came across this system when reading Men’s Health “Power Training” book (see picture below)… it breaks down the body into planes of movement… this system works as a great reference when planning workouts.

You can break workouts down however you like but some popular methods are…

Push/Pull

  • Knee Dom/Horizontal Push/Vertical Push
  • Hip Dom/Horizontal Pull/Vertical Pull

Full Body

  • Include one movement from each category

 

Knee Dominant:  Back & Front Squat/ Deadlift

Hip Dominant:  Stiff Leg Deadlift/ Power Clean

Horizontal Pull:  Barbell Row/ Dumbbell Row

Horizontal Push:   Bench Press/ Dumbbell Chest Press

Vertical Pull: Weighted or Plyo Pull Up/ Pull Up

Vertical Push: Overhead Press/Dumbbell  Overhead Press

Rotational: Russian Twist/Bicycle Crunch

Stability: Plank

 

Note: all of these movements can be performed both bi-laterally (2 arms) or uni-laterally (1 arm)